Stage 4 - 7 x 7 Strength Phase
Weeks 9-12
Monday
|
Exercise
|
Work Sets
|
Speed
|
Rest
|
Back Squats
|
7 x 7
|
311
|
2-3 m
|
Stiff-Leg Deadlifts
|
7 x 7
|
311
|
2-3 m
|
Barbell Curls
|
7 x 7
|
311
|
2-3 m
|
Barbell Shrugs
|
3 x 30
|
311
|
1 m
|
Calf raises
|
3 x 30
|
311
|
1 m
|
Tuesday
|
Exercise
|
Work Sets
|
Speed
|
Rest
|
Dumbell Bench Presses
|
7 x 7
|
311
|
2-3 m
|
Barbell Rows
|
7 x 7
|
311
|
2-3 m
|
Dumbell Shoulder Presses
|
7 x 7
|
311
|
2-3 m
|
Weighted Abdominal Work
|
3 x 30
|
211
|
1 m
|
Thursday
|
Exercise
|
Work Sets
|
Speed
|
Rest
|
Deadlifts
|
7 x 7
|
311
|
2-3 m
|
Lunges
|
7 x 7
|
311
|
2-3 m
|
Close Grip Presses
|
7 x 7
|
311
|
2-3 m
|
Barbell Shrugs
|
3 x 30
|
311
|
1 m
|
Calve Raises
|
3 x 30
|
311
|
1 m
|
Friday
|
Exercise
|
Work Sets
|
Speed
|
Rest
|
Incline Bench Presses
|
7 x 7
|
311
|
2-3 m
|
Seated Row
|
7 x 7
|
311
|
2-3 m
|
Military Presses
|
7 x 7
|
311
|
2-3 m
|
Weighted Abdominal Work
|
2 x 20
|
211
|
1 m
|
Weight Training Program Notes:
• You will notice Monday is a Quad Dominant day with Horizontal Pushing (Chest)
and Horizontal Pulling (Rows). You will notice that Traps and Calves are opposite
movements so have been paired up respectively.
• You will notice Friday is a Hip Dominant day with Vertical Pushing (Shoulders)
and Vertical Pulling (Lats). You will notice Traps and Calves are opposite movements
so have been paired up respectively.
• You will notice slight variation on some of the exercise selection. The
exercise selection is not as critical as the load and set protocol. Feel free to
tweak the exercises based on your personal preference. For example, if a Trap Bar
Deadlift feels better for you than a normal Deadlift - go for it. If you know you
will get better results with dumbell's instead of barbells - don't be afraid to
follow your instincts and be involved in the training process.
• For some, the 6 x 6 phase and 7 x7 phase will be too much volume on muscle
groups like biceps and triceps. Feel free to modify these to only 3-5 sets. The
goal is to keep the weight the same the entire workout. If your weights start to
drop than simply record the number of sets you were able to do and try to beat it
next week.
• I am guessing 4 x 4 will be your first exposure to heavy lifting. Remember,
next phase, you will be focusing on adding one extra rep to the same weight with
one extra set hence the 1 + 1 Program. This program is based on increasing the amount
of work you are capable of performing over a 12 week period.
e.g. Let's say you can do 185 lbs for 4 x 4 in phase one. Next phase, you will be
aiming to do 185 pounds for 5 x 5. You might even be able to slip a few extra pounds
on the bar, depending on the rate that you super compensate which will be bonus.
• For time efficiency, opposing muscle groups like Shoulders and Lats, Chest
and Rows and Shrugs and Calves can be super set together. I would not recommend
super setting your legs. This is your personal choice though.
• The 2 x 20 and 2 x 30 are unique additions I have added from my own personal
experience. I have found, generally, that skinny guys responds better to higher
rep ranges for the calves and traps.
• You will notice that Monday and Friday can be classified as your Heavy
days and Wednesday is an opportunity to increase your body weight strength and prevent
your metabolic system from de-training. These higher rep exercises will counteract
and help balance out the dominance of central nervous system training occurring.
• The weighted abdominal work should come from Hanging Leg Raises, Weighted
Ball Sit Ups, or Cable Crunches.
• You will notice this is a three day program which will be alternated every
three weeks with a four day program. I might suggest taking a ? week off at the
six week mark if any symptoms of overtraining are suspected. Take at least one week
off from the gym at the completion of this 12 week program.